08.26.2014 – CrossFit Silverback

25
Aug

08.26.2014

Main – CrossFit All Levels

Warm-up

Golfers Dozen (No Measure)

Row 250
12 x Pass Thru (dislocates)
12 x Back Squat
12 x Around the World (left)
12 x Front Squat
12 x Around the World (right)
12 x Overhead Squat
12 x Pass Thru

Buy In

Up and Down (No Measure)

With a bar (45/25/15/pvc)
Tabata 8 rounds total 20:10

Shoulder Press x 2

Push Press x 2

Jerk x 2

Overhead Squat x 2

Strength

Split Jerk (WUT 80% in 10 min Perform ladder 6-1 2 min rest)

WOD

Metcon (AMRAP – Reps)

4 rounds for total reps:
rest :90 after 1st, :60 after 2nd, :30 after 3rd
:30 ME OH Squat 135/95#
:60 ME Burpees

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